STAMINA TRAINING

Stamina is your ability to hold your pace when conditions get difficult or you start to fatigue.  It requires a blend of will, strength and endurance.  Like speedwork, there are specific workouts that can build and refine your stamina.   These workouts will maximize your body’s ability to utilize oxygen to make you tougher.  You can usually alternate speedwork and stamina workouts week to week. 

Sample stamina workout:  TEMPO RUN

Time/Distance:  10-20 minutes

When to do it:  once a week as speedwork, or within a longer easy run

What is it?

During exercise, lactate accumulates in the body as you use up glucose for energy.  Typically, when lactate builds up to a certain level, your lactate threshold, you become very fatigued because your body is running short on usable energy.  Tempo runs teach your body to use lactate more efficiently as a secondary energy source. 

How does it work?

There is a limit where your lactate builds up that causes extreme fatigue.  Tempo runs get you to this point to train your body to push that limit. 

How do I do it?

Warm up for 5-10 minutes with slow, easy running.  Run for 10 to 20 minutes at a pace about 1 minute slower than your best 5K race pace.  It will feel like a hard run, but it should not feel like a race.  You should be able to hold an even pace throughout and feel like you had a nice workout without feeling wiped out.   Finally, finish your planned mileage for the day at a light pace. 

What about the science?

It is possible to determine your lactate threshold precisely through blood tests in a sports lab, by checking baseline levels and then checking again during and/or after exercise.  This may not be necessary, but it is an option for those looking for a concrete way to follow their progress